Running is the best opportunity to improve your health, but did you know how to run properly Do not neglect the special literature that tells about the correct running technique, correctly dose the loads, equip yourself well, choose the right time and place for training, and draw up a training program. Otherwise, instead of the intended benefit, you can harm your own body.
Let's start running
In fact, you should start not with running, but with walking along a route thought out in advance. The first such walks should last no more than fifteen minutes. This will prepare your muscles and heart for a gradual increase in stress. After a few days, you can start running, and at first do not forget to alternate running with walking.
Only after two months can you run longer and more intensely: by this time they can already last for three quarters of an hour. The distance itself also gradually increases, and the pace of running also increases. Jogging should be done three times a week.
Pay attention to the route on which you run consists of descents, ascents and flat sections so that all muscle groups are working during the workout. Do not run on asphalt, choose dirt paths in a park or square. If, after all, you didn’t find anything suitable except for asphalt, get high-quality sneakers with shock absorbers, do not save on your feet.
The best time to run
It is useful to run at any time of the day: morning, afternoon, evening. The main thing is that this activity brings you pleasure. Choose the most convenient time for you.
If you decide to go jogging in the morning, know that you can not run on an empty stomach. Get up earlier, immediately drink a glass of warm water, have breakfast, take the same amount of liquid during the meal, and after half an hour you can go to the distance. Water will help the cardiovascular system, thin the blood.
Warm up for fifteen minutes. This will prepare the muscles for the upcoming work. Choose a variety of exercises.
After running, already at home, drink a glass of non-carbonated mineral water or natural juice and take a contrast shower.
If the choice is made in favor of evening workouts, provide time for them. from 16 to 20 hours - this period is optimal for physical activity. Evening runs are useful for relieving daytime stress and for a good night's sleep.
You need to run in the evening no more than 30 minutes, it is better to jog, not fast. Before training, do not eat tightly, you can drink a glass of kefir, eat a banana or an apple. Only an hour after the end of the workout it will be possible to have dinner. However, you can eat immediately after work, and after forty minutes go to the distance.
How to run correctly video:
